Sunday, January 20, 2008

Lebron James Weekly Workout Routine

Early we showed you a video where Lebron details many of his off-season routine. That was just a small part of what he does to stay healthy on the court, because as you will see his daily routine is far more detailed and is designed to be a quick exercise that provides strength. Hopefully Kobe's not reading this and getting any
ideas. Here are a couple of days from Lebron's weekly routine (Update: we also have another vid):


Superset 1

Assume the classic pushup position, with legs straight, hands beneath your shoulders. Keeping your body rigid, bend your arms to lower yourself until your chest is just off the floor. Then push back up until your arms are extended. Do as many reps as you can.
Grab a chinup bar with an overhand grip (palms forward) and your hands slightly more than shoulder-width apart. Hang with your arms straight and pull your shoulder blades down. Pull your chest to the bar. Then lower yourself to the starting position. Aim for 10 reps.

Superset 2
Dumbbell Snatch

Assume an athletic position (knees bent, hips back), holding a dumbbell in one hand below your knees. In one movement, jump as you thrust the weight overhead, keeping the weight close to your body. Land softly. Aim for 5 reps with each arm.
Cable Single-arm Row
Grab the handle of a mid-pulley cable with your left hand, pulling your right arm back. Row the handle to your torso as you extend your right arm. Then resist the weight as you return your arms to the starting position. Do 10 reps with each arm.


Superset 1
Dumbbell Incline-Bench Press

Lie faceup on an incline bench and hold a pair of dumbbells at the sides of your chest with an overhand grip (palms forward). Press the weights straight above your chest. Then lower them to the starting position. Do 10 reps.
Lat Pulldown
Sit at a lat-pulldown station and grab the bar with an overhand grip, hands slightly more than shoulder-width apart. Keeping your head and back straight, pull your shoulder blades down and then pull the bar to your chest. Let the bar rise. Do 10 reps.

Superset 2
Dumbbell Single-arm Overhead Press

Stand holding a dumbbell at shoulder height with your palm facing toward your body (as shown). Press the weight straight up and then slowly lower it. Do six to eight reps before repeating with the other arm.
Dumbbell Single-arm Row
Hold a dumbbell in your right hand, arm straight, and place your left hand and left knee on a bench. Use your upper-back muscles to pull the dumbbell up and back. Pause, then slowly lower the weight. Do 10 reps on each side.
[ WebMD]

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